CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

FITNESS:

Banded Lat Stretch x 60 seconds each side

Banded Hip Flexor Stretch x 60 seconds each side

Two Sets:

Banded Good Mornings x 20 reps

Reverse Snow Angels x 10 reps

Row Sprint Start x 10 pulls

OR Performance: Banded Lat Stretch x 60 seconds each side

Banded Hamstring Flossing x 60 seconds each side

Clean & Jerk Barbell Complex

Weightlifting

Hang Clean (4X2, 6X1)

PERFORMANCE:

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean x 1 rep @ 75-85% of 1-RM Clean

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111

Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

Station 3 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Metcon

Metcon (AMRAP – Reps)

Against a 3-minute running clock…

Row 500 Meters

Max Reps of Wall Ball Shots (20/14 lbs)

Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.